What are happy hormones? How do we hack them? How to take control of your own mood using simple tips for hacking happy hormones. This post will cover what happy hormones are, how they influence our mood and actionable ways we can naturally boost/hack them.
what are happy hormones?
Hormones act as are our body’s chemical messengers, they carry out many functions in the human body, there are over 50 unique hormones. Certain chemicals in our brain are responsible for happiness and overall well-being. There are a group of 4 hormones that are known for causing feelings of happiness and euphoria, these hormones are, endorphins, dopamine, serotonin and oxytocin. By understanding these hormones we can take small actions to naturally boost our mood and happiness.
Endorphins
Our natural painkiller that helps relieve stress and boost pleasure. Released during exercise, laughter, and certain foods.
Dopamine
The reward and pleasure hormone. Linked to motivation, focus, and feelings of achievement.
Serotonin
Responsible for mood stabilising, feelings of well-being, and happiness. Linked to sleep and appetite as well.
Oxytocin
Often called the ‘love’ hormone. It is released during physical touch, social bonding and positive social interactions.
How to hack the happy hormones
Excercise
Physical activity, particularly cardio and strength training, releases endorphins and dopamine. Yoga and stretching can also improve serotonin levels by reducing stress. Start out with moderate exercise such as walking, cycling or swimming.
Nutrition
Endorphin – boosting foods include, spicy foods, dark chocolate, omega-3 rich foods such as salmon and walnuts.
Dopamine-friendly foods include, foods rich in protein such as eggs, lean meat and legumes.
Serotonin-rich diet including, foods high in tryptophan, such as turkey, eggs and cheese.
Oxytocin enhancing foods, including, dark chocolate and foods high in magnesium such as almonds and spinach.
Meditation and mindfulness
Practising meditation and mindfulness can help to increase serotonin and oxytocin levels.
Social connections and hugs
Oxytocin is heavily influenced by human connections, such as hugging, holding hands and even heartfelt conversations, these can all increase oxytocin levels. Engaging in social activities can release both dopamine and oxytocin.
Laughter and creativity
Laughter can trigger endorphin release. Watching a comedian, being playful or socialising with friends can help boost levels. Creative activities like painting, playing music or solving puzzles can boost dopamine by providing a sense of accomplishment.
Sunlight exposure
Natural sunlight is a great way to increase serotonin production, spending just 15-30 mins outdoors each day can really help improve sleep patterns. Better sleep leads to better hormonal balance.
Gratitude and Journaling
Adopting an attitude of gratitude helps you focus on positive aspects of life, in turn boosting dopamine levels. Reflecting on what you are thankful for can also elevate serotonin and oxytocin.
The role of sleep
Sleep helps regulate all the happy hormones. Poor sleep can disrupt dopamine and serotonin levels. Create a wind down evening routine to help.
- Phone on flight mode 8pm
- Make bed warm and cosy
- Read a book
- Meditation
- Journal
Understanding and hacking your happy hormones is a powerful self-care tool for improving your mood, well-being, and overall happiness. By making small intentional changes to your daily routine, whether through exercise, connecting with others, eating the right foods, or practising mindfulness – you can naturally boost the production of these feel good chemicals.
Rather than leaving your happiness to chance, take control by experimenting with these simple strategies. Enjoying a walk in the sun, sharing a laugh with friends, or practising gratitude, these simple habits can make a big difference in how you feel.
Happiness can be cultivated through the small choices you make. So start small, stay consistent and watch your mood transform as you unlock the power of your happy hormones. Good luck and have fun.